30 minutes of any form of activity that gets your heart rate up and stimulates the dopamine receptors will release endorphins to make you feel good.
According to Collective Wellness Group Wellness Director, Dan Conn, it can be a brisk walk on the beach, kicking the footy in the park, or boxing – any movement that gets your heart pumping!
We’ve put together a 30 minute sweat session that will not get monotonous or boring – thanks to its Tabata format.
“Anyone can spare 30 minutes to train, and Anytime Fitness is the perfect place to set up your own tabata circuit as each gym has excellent training facilities, available to members 24/7, says Dan.
The workout Dan has put together below requires no equipment at all, all you need is your own body, and some determination to sweat and smile!
- Jumping Jacks (3 minutes)
- Push-ups (3 minutes)
- Burpees (3 minutes)
- Body weight squats (3 minutes)
- Mountain Climbers (3 minutes)
- Russian Twists (3 minutes)
- Jumping Lunges (3 minutes)
- Lateral Slides (3 minutes)
- V Snaps (3 minutes)
- Moving Plank (3 minutes)
What is Tabata?
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes, coming to the conclusion that high-intensity interval training has more impact on both the aerobic and anaerobic systems.
The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 6 rounds of each exercise (3 minutes work)
You can do pretty much any exercise you in this format. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups, you can even incorporate weights, your imagination is the limit.